Blog Post

11.22.17

Announcements

Holiday class times:
No class Thanksgiving day.
Friday; 5:30am 9:30am 5:30PM
Saturday No Barbell. Open Gym 9:00am
On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.

CrossFit Texarkana – CrossFit

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Warm-up *Clean/Deads (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Sumo Deadlift (1 Rep Max)

5@50%, 3@62.5%, 2@75%, 1@87.5%

Warmup as necessary. Find 1 Rep Max

11.22.17 (Time)

Every 4 minutes for 5 Rounds

12 T2B

16 Deadlifts 135/95

100m Sprint

Scaled Option: Knee-Ups, 45% DL

Rx+ 15 T2B, 15 Deadlifts 185/135, 15/12 Cal Bike

*Once round is complete, Rest for the remaining time in the 4min window. Score slowest round